Food containing a lot of cobalamin or vitamin B12
SOURCES OF VITAMIN B12 OR COBALAMINE OF THE DIET
List of rich foods in vitamin B12 or cobalamine
Plant foods are practically free of cobalamin. Therefore, in many cases, whole grains are enriched with this vitamin.
Strictly vegetarians, who do not eat meat or do not drink milk or do not eat dairy products, should take cobalamin supplements in order to avoid deficiencies of this vitamin.
Among the foods with cobalamin we will highlight:
– FOOD OF ANIMAL ORIGIN:
Foods of animal origin are especially rich in this vitamin. Among them the richest ones are clams followed by liver. Foods rich in vitamin B12 of animal origin are:
– Pork Meat
– Bird meat
– Fish, especially oily fish (salmon, sardine, mackerel, tuna etc.)
– Seafood (clams, crabs, etc)
– FOOD OF PLANT ORIGIN:
Foods of plant origin are poor in this vitamin and can not cover by themselves the daily needs of an individual. Fortified cereals contain this added vitamin.
Marine algae are the only foods of plant origin that contain significant quantities by the presence in them of microorganisms that are able to synthesize this vitamin.
In case of strictly vegetarian diets, it is recommended to take supplements of this vitamin.
Brewer’s yeast is a nutritional supplement very rich in cobalamin. It is especially suitable for vegetarians.
* Related information:
More information on vitamin b12.